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Everything posted by maccaz

  1. maccaz 2018 prep log

    W34d5/35d1 added a second lighter bench day for technique practice + hypertrophy pulldown 4x10 + a dropset bench press 90 4x10 db row 42.5 4x10 machine row 4x10 lots of arms
  2. maccaz 2018 prep log

    New year new journal Last year was very good. Put approx 205kg on my total and gained 30kg body weight. My current best lifts are 230/125/242.5 This year I want to get much stronger of course but also leaner. I got too fat last year and am sitting at 112kg morning weight would guesstimate in the high 20%s. I want to be 15% bodyfat or less Iv always been quite slack with diet just through lack of will, i know how to diet just dont do it. So now il try be much better at it. Strength is still big priority but getting leaner is now close runner up. They are probably a bit counter productive to each other so it is going to be difficult but im ready One number i have in mind which im unsure how realistic will be is to total 6.5x bw. So 650 @ 99.9
  3. maccaz 2018 prep log

    W34d4 Deadlift 202.5 5x3 good morning 60 3x8 1 leg extension 4x12 ham curl 4x12 back ext 4x12
  4. maccaz 2018 prep log

    w34d3 bench 115 5x3 db bench 32.5 2x10, 35 2x10 machine press 70 4x10 tricep pressdown 110lb 5x15 cable fly 60lb 2x12, 50lb 2x12
  5. maccaz 2018 prep log

    W34d2 pulldown 4x10 db row 40s 4x10 machine row 5x10 lots of hammer curls and preacher curls
  6. maccaz 2018 prep log

    W34d1 squat 195x8 leg press 200 4x15 leg extension 4x15 ham curl 4x15
  7. maccaz 2018 prep log

    W33d3 just easing back into it and testing injury, seems to be healed. will be backed to programmed numbers next week. squat 60 5x5 leg press 200 5x12 lots of leg extensions and ham curls
  8. maccaz 2018 prep log

    W33d2 pulldown 4x10 db row 4x10 machine row 4x10 straight arm pd 4x10 lots of curls
  9. maccaz 2018 prep log

    W34d2 last monday squat 210 2x4 tweaked my lower back so had few days off to heal it.. today: w33d1 bench (feet up) 90 4x10 db bench 32.5 3x10 machine bench 4x10 flys lots of arms
  10. maccaz 2018 prep log

    W34d1 pulldown 4x10 db row 40s 4x10 machine row 4x10 straight arm pulldown 4x10 lots of biceps
  11. maccaz 2018 prep log

    W33d5 bench 115 5x4 db bench 30 4x10 machine press 70 4x10 cable fly 4x10 heaps of tricep pressdownsn
  12. maccaz 2018 prep log

    W33d4 last night still not feeling flash but on the tail end of it now. Got the work done. Deadlift 215 5x4 leg extensions ham curls Cable pull throughs back extensions
  13. maccaz 2018 prep log

    w33d3 still feeling a bit sick so shuffled my days to get the less important/demanding sessions out of the way. overhead press 60 4x8 side raise 10 4x10 lots of arms
  14. maccaz 2018 prep log

    W33d2 pull down dB rows machine rows straight arm pulldowns curls
  15. maccaz 2018 prep log

    Got sick as so skipped d5 last week. Trained last night still sick with beast builder and hit a pr on squats w33d1 squat to 210x8 pb bench to 120 just practicing
  16. maccaz 2018 prep log

    W32d4 deadlift 202.5 x 9 (amrap) good morning 100 3x8 1 leg ext 4x10 ham curl 4x10 back ext 4x10
  17. maccaz 2018 prep log

    W32d3 bench 115 7x3 spoto 95 2x10, 2x8, 60x15 fly 60lb side, 4x15 tricep press down x lots
  18. maccaz 2018 prep log

    W32d2 massive session squat 195 7x4 rdl 110 3x12 leg press 200 4x20 leg extension 4x10 ham curl 4x10 split squats 4x10
  19. maccaz 2018 prep log

    w31d5/w32d1 combined pulldown 68kg 5x10 cable row 60kg 4x10 close grip bench 100 4x10 (very happy with this) lots of biceps and triceps
  20. maccaz 2018 prep log

    W31d4 deadlift 202.5 6x3 lots of ham curls and leg extensions then then went out for dinner and struggled to finish 600g steak, getting weak with age lol
  21. maccaz 2018 prep log

    W31d3 last night bench 107.5 x8 Spoto press 92.5 4x10 machine press 70 4x10 flys press downs been natty for 45 weeks now
  22. maccaz 2018 prep log

    W31d2 pull down cable row machine row bicep curls
  23. maccaz 2018 prep log

    W31d1 squat 195 6x3 rdl 120 3x8 leg press 200 4x15 ham curl leg extensions
  24. maccaz 2018 prep log

    W30d5 on Friday night Deadlift 202.5 5x3 good morning 112kg 3x8 ham curl x lots
  25. maccaz 2018 prep log

    w30d4 last night db shoulder press 25kg 4x10 side raise 12.5kg 4x10 face pull 80lb 4x10 lots of arms